Single-arm Neutral-grip Dumbbell Row

Muscle Groups: Lats, Traps

Single-arm Neutral-grip Dumbbell Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.

How to Perform

Follow these step-by-step instructions to perform Single-arm Neutral-grip Dumbbell Row with proper form and technique.

1
Start by placing your left knee and hand on a bench, keeping your back straight and core engaged. Your right foot should be flat on the floor, and your right hand holds the dumbbell with a neutral grip (palms facing each other).
2
Pull the dumbbell towards your hip, keeping your elbow close to your body and squeezing your shoulder blade at the top of the movement.
3
Lower the dumbbell back to the starting position in a controlled manner, fully extending your arm without rounding your back.

Tips for Success

These tips will help you perform Single-arm Neutral-grip Dumbbell Row safely and effectively while maintaining proper form.

Keep your back flat and avoid twisting your torso to prevent strain on your spine.
Ensure your shoulder stays down and away from your ear during the movement to protect your shoulder joint.
Use a weight that allows you to maintain good form throughout the exercise; start light if you're unsure.

Secondary Muscles

While Single-arm Neutral-grip Dumbbell Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.

Related Exercises

If you enjoyed Single-arm Neutral-grip Dumbbell Row, you might also want to try these related exercises that target similar muscle groups.

These exercises work the same primary muscles as Single-arm Neutral-grip Dumbbell Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.